What to eat after surfing matters because a typical session depletes your body significantly. Competitive surfers cover an average of 1,605 metres of paddling distance per session, with heart rates reaching 87% of maximum during intense efforts. That's a serious upper body workout that needs proper recovery nutrition.
Studies on surfers have found that many are at risk of low energy availability - meaning they don't consume enough calories to match their training demands. Getting your post-surf nutrition right helps you recover properly and be ready for your next session.
The Recovery Demands
A pilot study found 57% of surfers were classified as at-risk of low energy availability - 50% of males and 80% of females. This means most surfers aren't eating enough to support their activity levels. Post-surf nutrition isn't just about recovery; it's about ensuring you're fuelled for the long term.
Why Post-Surf Recovery Matters
After surfing, your body needs to:
- Restore glycogen: Extended paddling depletes muscle fuel stores
- Repair muscle: Paddling and pop-ups cause upper body muscle damage
- Rehydrate: Sun, wind, and physical exertion cause significant fluid loss
- Warm up: Cold water sessions require energy to restore body temperature
- Meet energy needs: Avoid the low energy availability that affects many surfers
Best Foods After Surfing
Immediately After (Within 30 mins)
Quick Recovery Options
- Organic chocolate milk - The carb-to-protein ratio aids recovery (avoid heavily processed versions)
- Greek yoghurt with banana, or clean protein shake - Fast protein plus carbs
- Smoothie - Hydrating, easy to drink, can pack in calories
- Recovery bar - Convenient in the car park
- Fresh fruit and nuts - Natural energy, easy to bring to the beach
Full Recovery Meal (Within 2 hours)
Complete Post-Surf Meals
- Eggs on toast with avocado - Classic post-dawn patrol breakfast
- Burrito bowl - Rice, beans, protein, packed with calories
- Fish and chips - Traditional post-surf meal at the beach
- Chicken stir-fry with rice - Balanced protein and carbs
- Pasta with meat sauce - Carb-heavy, satisfying after a long session
- Salmon with sweet potato - Protein, carbs, omega-3s
Protein for Surf Recovery
Extended paddling causes significant upper body muscle fatigue. Adequate protein supports repair:
- Post-session target: 20-40g protein within 2 hours
- Daily requirement: 1.4-1.8g per kg body weight for regular surfers
- Distribution: Spread across meals rather than one large intake
- Best sources: Lean meats, fish, eggs, dairy, legumes
Carbohydrate Restoration
Surfers often under-consume carbohydrates. Replenishment is essential:
- Target: 1.0-1.2g carbs per kg body weight in first hours
- Continue: High carb intake throughout the day after sessions
- Recommendations: 6-10g/kg daily for active surfers
- Sources: Rice, pasta, bread, potatoes, fruit
Rehydration After Surfing
Even though you're in water, surfing causes significant dehydration:
- Start immediately: Fresh water as soon as you're out of the ocean
- Salt consideration: Swallowing sea water means extra fluid needs
- Target: At least 500ml in the first hour, more after long sessions
- Monitor urine: Should be pale yellow within a few hours
- Hot conditions: Sun and wind increase fluid needs significantly
Recovery by Situation
After Dawn Patrol
Breakfast becomes your recovery meal. Eggs, toast, and avocado is the surfer's classic. Include plenty of carbs and protein after the early start.
After Long Sessions (3+ Hours)
Extended sessions cause significant depletion. Eat a substantial recovery meal, not just a snack. Prioritise carbohydrates and include plenty of calories.
After Cold Water Sessions
Your body has worked hard to maintain temperature. Hot food helps restore warmth while providing recovery nutrients. Soup, porridge, or a hot meal works well.
Surf Trip Recovery
Multiple sessions per day require careful nutrition planning. Eat properly between sessions even if you're keen to get back in the water.
Avoiding Low Energy Availability
Many surfers don't eat enough to support their activity. Signs of low energy availability include:
- Constant fatigue and low energy
- Frequent illness or slow healing
- Poor sleep quality
- Mood changes and irritability
- Decreased performance in the water
If you're surfing regularly, make sure you're eating enough to fuel your sessions and recovery.
The Bottom Line
Surfing depletes your body through extended paddling and energy expenditure. Many surfers are at risk of low energy availability. Start recovery immediately with fluids and quick carbs, then eat a substantial meal within 2 hours. Don't let inadequate nutrition limit your time in the water.
